CrossFit LaSalle, Thrive Performance – CrossFit

Warm-up

A: Warm-up (No Measure)

15-12-9

Wall Balls

Russian Kettlebell Swings

Strength

B: Power Clean

Find 1RM Power Clean

Metcon

C: Metcon (Time)

3 Rrouds

10 Power Snatch 95/65lbs

15/12 Calorie Row

20 Wall Balls 20/14lbs
Beginner: 65/45; 10/7 Calorie Row; 14/10# WB

Intermediate/Advanced: Rx

Guns blazing on this WOD, we want to see how hard you’re willing to push. No excuse but to let it all hang out.

Extra Credit

D: Metcon (Time)

6 Rounds

10 Deadlift 155/105lbs

25′ HS Walk

Cool Down